Monday, May 8, 2017

Monday, May 8th Workout - Leg Day A - Quads, Hamstrings, Calves & Abs

Leg day is done and it was hard! I haven't done the monster walk exercise in a long time and it was just as hard as I remembered! Plus I'm seriously feeling the last two workouts in my upper body so, basically I'm sore and happy.

I didn't do any cardio today though, I actually started to but my legs and my left knee weren't able to keep up. Hopefully I can do more tomorrow!

Leg Day A - Quads, Hamstrings, Calves & Abs: 1 hour, 16 Minutes Total Time

Quads, Hamstrings, Calves & Abs - 65 Minutes

Basic Warmup

Basic Plank - 1 x 62 seconds, 1 x 42 sec, 1 x 41 sec 1 x 33 sec, 1 x 23 sec

Plie Squat - 3 set x 15 reps: 3 x 10 lbs

Monster Walk - 3 sets across (about 22 steps each way) w/red band (25-30 lbs)

Seated Weighted Quad Extensions w/10 lb ankle weights (per ankle, total weight 20 lbs) -  3 sets x 15 reps: 3 x 5 lbs

Prone Dumbbell Hamstring Curl w/10 lb ankle weights (per ankle, total weight 20 lbs - 3 sets x 15 reps: 3 x 5 lbs

Resistance Bands Hip Extensions - 3 sets x 15 reps: 3 x red band (25-30 lbs)

Standing Dumbbell Calf Raise w/5 lb ankle weights -  3 set x 15 reps: 3 x 10 lbs

Single Leg Bridge (Leg on Thigh) - 3 set x 15 reps

Bench Crunch-  3 set x 15 rep

Opposite Toe Reaches - 3 set x 15 rep

Full body Stretch - 11 Minutes

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